King JehoshaPHAT

Unleash your inner strength with the King JehoshaPHAT program, a comprehensive 4-week training plan designed for dedicated lifters. With a rigorous 7-day weekly schedule, you'll tackle a variety of compound movements like deadlifts, overhead presses, and rows, ensuring a balanced approach to building muscle and strength. Each session focuses on maximizing intensity and volume, pushing you to new heights in your fitness journey. Equip your garage gym and get ready to transform your body and mindset!

This is an intermediate powerbuilding program that puts greater emphasis on traditional deadlift and OHP than the core PHAT template. It is also geared towards those who have more of a garage gym set up focused on barbell, dumbbell and bodyweight movements than machines.

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Week 1

Week 2

Week 3

Week 4

Deadlift (Barbell)

Pendlay Row

Bent Over Row (Barbell)

T-Bar Row

Lat Pulldown

Overhead Press (Barbell)

Upright Row (Dumbbell)

Lateral Raise (Dumbbell)

Deadlift + OHP + HT Tuesday 

Ab Wheel

Plank

V-Up

Oblique Crunch

Hanging Toes To Bar

Rest & Abs Wednesday 

Legs Up Bench Press (Barbell)

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Hammer Curl (Dumbbell)

Incline Curl (Dumbbell)

Spider Curl

Skull Crusher (Dumbbell)

Tricep Extension (Dumbbell)

Narrow Push Up

Dip (Bodyweight)

Upper HT Friday

Walk

Cycling

Tennis/Distance & Abs Saturday

Squat (Paused)

Front Squat (Barbell)

Goblet Squat

Lunge (Dumbbell)

Romanian Deadlift (Barbell)

Sumo Deadlift (Dumbbell)

Wall Sit

Standing Calf Raise

Seated Calf Raise

Lower HT Thursday 

Bench Press (Barbell)

Barbell Row

Pull-Up (Weighted)

Dip (Weighted)

Seated Shoulder Press (Dumbbell)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Upper Power Sunday

Squat (Barbell)

Front Squat (Paused)

Overhead Squat

Good Morning

Lunge (Kettlebell)

Lower Power Monday

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